Strength Foundations — Excel Workout Program

Build strength in the squat, bench press, deadlift, and overhead press with Strength Foundations by Iron Table Fit. This Excel workout program offers novice and intermediate tracks, with structured weight progressions to give each training week a clear focus.

Choose your track

• Novice: 8 weeks, 3 days per week. Sessions take approximately 45–60 minutes. Designed for lifters who can still add weight almost every week. Enter your starting weights and weekly increases to set your main-lift targets.
• Intermediate: 12 weeks, 4 days per week. Sessions take approximately 60–75 minutes. Designed for lifters whose progress has slowed. Enter your one-rep maxes to calculate training weights based on a 90% training max. Three four-week blocks build intensity, with lighter recovery weeks in weeks 4, 8, and 12.

Accessory exercises complement the main lifts, with guidance on increasing reps or weight. The workbook supports pounds or kilograms and includes tabs for guidance, progress tracking, and exercise swaps.

Format: One downloadable Excel workbook (.xlsx). Requires software that can open .xlsx files. This is an individual program, not the Complete Workout Plan Bundle. No physical item will be shipped.